Nasal congestion is one of life’s most common annoyances. We all know the feeling of waking up in the morning, only to realize that you can’t breathe as well as you should be able to. Common causes of congestion include allergies, a low-level sickness like the cold or flu, inflammatory diets, and poor rest. For long-term relief, medical advice and lifestyle change may be necessary. For immediate relief, however, here are a few quick fixes:
1. Neti pot
A Neti pot is a great way to clean out the nasal airway! This relatively quick and easy method is probably the singular most effective therapy for simple congestion, particularly for those suffering from allergies. A neti pot is a simple pot filled with a lightly saline solution of about a half teaspoon of iodide-free salt for every eight ounces of water. Slightly warmed water is best, as it is easiest to dissolve salt in and is most comfortable. The single most important thing in this intervention is to not use water that is too hot! You can burn yourself! Simply warm the water, mix it with the salt, and pour through one side of your nose, letting the water run out the other nostril–definitely do this over a sink. A neti pot to flush out the sinuses is a phenomenal weapon to clear the nasal cavity of any irritants or congestion!
2. Shower steam
A great way to clear out early morning congestion, especially in the winter, is by taking a very hot shower (within reason). Nasal congestion can get you down before a busy day of work or a long day celebrating holidays. Congestion often results from overly rich foods or other stressors throughout the day, and a hot shower first thing in the morning relaxes both the body and the mind. As an additional bonus, the steam of the shower can help loosen some congestion and relieve pain and irritation associated with the blockage!
3. Humidifier
Often, congestion is caused by or made worse by an overly dry environment. This is particularly true of cold environments, like in the Northern and Midwestern United States. In these areas, it is easy to get used to the humidity of summer, and then the body is shocked by cold and dry conditions of winter. A humidifier lessens the shock, and keeps the nose and throat from drying out so harshly at night.
4. Essential oils
Essential oils are perhaps the quickest of fixes on this list. The two that work the best for congestion in particular are peppermint oil and eucalyptus oil. These two products contain large quantities of menthol, which may work on a chemical level to clear mucus out of the airways. Essential oils are often used in a hot steam bath, adding up to five drops to a steaming hot bath. They are also commonly used with a diffuser, a relatively simple machine that infuses the air with vaporized essential oil.
